Omega CrossFit – CrossFit

Warm Up
10 Minutes
10 Minutes each station
If you finish early you rest
If you don’t you move on
The clock does not stop
1.) 3 Rounds
12 Power Snatch L4-(115/75)
300 m Ski
2.) Skill Work/Flight Simulator
You either work on doubles or The Flight Simulator
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set.
3.) 3 Rounds
10 Strict HSPU’s or 15 Kipping HSPU’s
or 25 Pushups
10 Burpee Pull Ups

View Public Whiteboard

Leave a Comment

Your email address will not be published. Required fields are marked *